A lot of Americans easily get enough L-leucine from foods rich in this important amino acid. Such foods include poultry, fish, meat, nuts, seeds and dairy products like yogurt and cottage cheese.
L-Leucine Supplement Side Effects
Leucine supplements might increase athletic efficiency and muscle strength, says the Memorial Sloan Kettering Cancer Center, though more research is needed. While you cannot consume adequate L-leucine from foods to cause harmful side effects, you should use L-leucine supplements with care.
Recommended Intake and Sources
Healthy adults need approximately 42 milligrams of L-leucine per kg of their body weight every day. A typical man weighing 196 pounds would need about 3,733 milligrams of L-leucine daily, while a woman of 166.2 pounds should have around 3,166 milligrams. To avoid the possible side effects of L-leucine supplements, it’s best to get most of the amino acid through diet. Excellent sources include turkey breast, which contains 2,076 milligrams in every 3-ounce serving, and roasted soybeans, with nearly 5,000 milligrams per cup.
Impact on B Vitamins
In 2012, a study published in the “Journal of Nutrition” reported that men taking more than 39 grams, or 39,000 milligrams, of extra L-leucine each day had an increased likelihood of experiencing harmful side effects. One of these side effects can include vitamin B-3 and vitamin B-6 deficiency given that L-leucine hinders the body’s ability to manufacture these nutrients. Not having enough vitamin B-3– likewise referred to as niacin– might cause vomiting, depression and indigestion and may increase your risk of Alzheimer’s disease and high blood cholesterol. An absence of vitamin B-6, or pyridoxine, can lead to amnesia, irritability and depression.
Possible Impact on the Prostate
Prostate cancer cells require L-leucine to grow, increase and spread out, identified a “Journal of the National Cancer Institute” research study published in 2013. L-leucine is provided to these cells in the body by L-type amino acid transporters. The scientists concluded that discovering a way to hinder these transporters might prevent prostate cancer cell growth by limiting the quantity of available leucine, according to iytmed.com. It is unknowned if taking supplemental leucine and significantly increasing the quantity of readily available L-leucine in the body could increase your risk of prostate cancer or speed the growth of tumors in men, nevertheless.
Interaction with Diabetes Medications
When supplemental L-leucine is taken in with a source of glucose, it increases the quantity of insulin your body produces and decreases your blood glucose level. Taking L-leucine at the same time as a diabetes medication, consisting of insulin, may cause your blood sugar to drop too low. If you suffer from hypoglycemia– chronic low blood sugar level– due to a medical issue or a shortage in an enzyme or hormone, avoid taking supplemental L-leucine.